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Tuesday, 20 February, 2018, coach Matty
Warm Up (1,100):
2 rounds:
3 x 50 @ 1’10”
1) 1 arm Fly (timing)
2) 1 arm Back (shoulder and hip roll)
3) 1 arm Free (depth of catch)
4 x 100, 50 fist free / 50 choice swim with 10″ rest
Set 2 (1,800):
3 rounds:
100swim @ 2′ KO!!
8 x 50 Desc. 1->4, kick or pull @ 1’10”
100 kick or Pull, 100 RP + 20 or better on 3′
Cool Down (800)
300 (50 choice / 25 Back)
20 x 25 @ 5″-10″ rest
1) Glide breaststroke
2) Free with min stroke count
3) Negative build backstroke
4) Free breathing every 5
Total: 3,700